Day 33 - Abs workout

Day 33 - I'm going to keep doing circuit workouts for my ab workouts but I will use more resistance.

Workout:
2:00 Minute 19 speed elliptical walker
Leg Raises 2/7.5lb on each leg 12 reps
Bicycle Crunches w/5.5lb on each leg 24 reps
12 rolling ab leg raise hold (back to stomach to back is one rep)

2:00 Minute 19 speed elliptical walker
Leg Raises 2/7.5lb on each leg 12 reps
Bicycle Crunches w/5.5lb on each leg 24 reps
12 rolling ab leg raise hold (back to stomach to back is one rep)

2:00 Minute 19 speed elliptical walker
Leg Raises 2/7.5lb on each leg 12 reps
Bicycle Crunches w/5.5lb on each leg 24 reps
12 rolling ab leg raise hold (back to stomach to back is one rep)






Daily Goals
Water -
Sleep - Check
Stretch - Check
Pop - Check, No pop
Butter,Seasoning - Check
Rainbow Diet
Yellow - Banana
Green -
Orange - Cara Cara Orange
Red -
Violet -
Blue -

Day 32 - Arms workout

Day 32 - Doing more 4 sets of 12 reps pretty much to failure. Did arms and some upperback/shoulders workout.

Workout:
85lb shoulder press 12 reps
95lb shoulder press 12 reps
85lb shoulder press 12 reps
85lb shoulder press 12 reps

85lb barbell curl 12 reps
85lb barbell curl 12 reps
85lb barbell curl 12 reps
75lb barbell curl 12 reps

75lb skull cruncher 12 reps
85lb skull cruncher 9 reps
80lb skull cruncher 12 reps 75lb skull cruncher 4 reps
75lb skull cruncher 11 reps

75lb shrug raises 12 reps
85lb shrug raises 12 reps
85lb shrug raises 12 reps
85lb shrug raises 12 reps

35lb one arm curl 12 reps
35lb one arm curl 12 reps
45lb one arm curl 12 reps
45lb one arm curl 12 reps

25lb kickbacks 12 reps
30lb kickbacks 12 reps
30lb kickbacks 12 reps
30lb kickbacks 12 reps








Daily Goals
Water - Check
Sleep - Check
Stretch - Check
Pop - Check, No pop
Butter,Seasoning - Check
Rainbow Diet
Yellow - Banana
Green - Broccoli
Orange -
Red -
Violet -
Blue -

Day 31 - New workout

Day 31 - Started doing a workout that was on pumping iron, 4 sets of 10-14 reps and it rocked. I figure my workout keeps evolving from high intensity, to circuit, to now this.

Workout:
Bench 135lb 5 reps
Bench 165lb 5 reps
Bench 185lb 3 reps
Bench 205lb 1 rep
1:00 Minute 11mph
12 Dips
1 Leg Squat w/45lb 5 reps each leg
Pec Flyes 35lb 8 reps
135lb Squat 10 reps
185lb squat 12 reps
205lb squat 14 reps
225lb squat 11 reps
35lb Pec Flyes 12 reps
35lb Pec Flyes 12 reps
35lb Pec Flyes 12 reps
35lb Pec Flyes 12 reps
65lb Iso Leg Ext 5 reps each leg
45lb Iso Leg Ext 12 reps each leg
45lb Iso Leg Ext 7 reps each leg
45lb Iso Leg Ext 10 reps each leg
12 Dips








Daily Goals
Water -
Sleep - Check
Stretch - Check
Pop - Check, No pop
Butter,Seasoning - Check
Rainbow Diet
Yellow - Banana
Green - Broccoli
Orange - 3 Tangerines
Red -
Violet -
Blue -

Day 30 - Rest muscles/Ab and Cardio Day

Day 30 - Did an ab/cardio day. I must really be burning fat because I'm still the same weight but my muscles are getting bigger and more defined. Almost have a good 6 pack... Couple more weeks maybe.

Workout:
2:00 Minute 19 Speed Elliptical Walker
Side Planks 30 secs each side
30 sec push up position plank

2:00 Minute 19 Speed Elliptical Walker
10 Leg Raises (Super Slow)
Side Planks 30 secs each side
30 sec push up position plank

2:00 Minute 19 Speed Elliptical Walker
50 Bicycle Crunches
Side Planks 30 secs each side
30 sec push up position plank

2:00 Minute 19 Speed Elliptical Walker
40 1/2lb Db Each Hand Side Oblique Move
Side Planks 30 secs each side
30 sec push up position plank








Daily Goals
Water -
Sleep - Check
Stretch - Check
Pop - Check, No pop
Butter,Seasoning - Check
Rainbow Diet
Yellow - Banana
Green - Broccoli
Orange - 3 Tangerines
Red -
Violet -
Blue -

Day 29 - Rest Day

Day 29 - Took a break from weight lifting..









Daily Goals
Water - Nop
Sleep - Check
Stretch - Check
Pop - Check, No pop
Butter,Seasoning - Check
Rainbow Diet
Yellow - Banana
Green - Broccoli
Orange - 3 Tangerines
Red - Apple
Violet -
Blue - Grape

Day 28 - One Month Under my belt

Day 28 - Lets compare pictures. The picture on the top is after one month and I can definitely see that my chest is getting bigger, also my 6 pack is getting more defined.

Workout:
1:30 Minute 20 Speed Elliptical Walker
Decline Db Bench 17 reps 60lb
One Leg Calf Raises 65lb left leg 15 reps right leg 10 reps
Shoulder Press 95lb 10 reps
Floor Sweepers w/7.5lb each leg left 4 middle 4 right 4
Pec Flyes 40 1/2lbs 20 reps
30 Crunches

1:30 Minute 20 Speed Elliptical Walker
Decline Db Bench 13 reps 60lb
One Leg Calf Raises 65lb left leg 15 reps right leg 15 reps
Shoulder Press 95lb 10 reps
Floor Sweepers w/7.5lb each leg left 4 middle 4 right 4
Pec Flyes 40 1/2lbs 20 reps
30 Crunches

1:30 Minute 20 Speed Elliptical Walker
Decline Db Bench 12 reps 60lb
One Leg Calf Raises 65lb left leg 15 reps right leg 10 reps
Shoulder Press 95lb 14 reps
Floor Sweepers w/7.5lb each leg left 4 middle 4 right 4
Pec Flyes 40 1/2lbs 19 reps
30 Crunches








Daily Goals
Water -
Sleep - Check
Stretch - Check
Pop - Check, No pop
Butter,Seasoning - Check
Rainbow Diet
Yellow - Banana
Green - Broccoli
Orange - 3 Tangerines
Red -
Violet -
Blue -

Day 27 - Merry Christmas

Day 27 - Even though it is Christmas there still is time for a workout. I got pumping iron the movie, a nutrition cookbook, and a weight lifting book for Christmas and I also told my parents instead of a big gift I would like more fruits and vegetables... I bet I'm the only kid who told their parents thats what they wanted for Christmas.

Workout:
1:00 22 Speed Elliptical Walker
Shrugs 85lb 15 Forward/Back
Front Shrug Raises 10 reps 85lb
85lb Skull Cruncher 10 reps
85lb Barbell Curl 19 reps
30 Crunches

1:00 22 Speed Elliptical Walker
Shrugs 85lb 15 Forward/Back
Front Shrug Raises 10 reps 85lb
85lb Skull Cruncher 11 reps
85lb Barbell Curl 12 reps
30 Crunches

1:00 22 Speed Elliptical Walker
Shrugs 85lb 15 Forward/Back
Front Shrug Raises 10 reps 85lb
85lb Skull Cruncher 10 reps
85lb Barbell Curl 11 reps
30 Crunches










Daily Goals
Water - Nop
Sleep - Check
Stretch - Check
Pop - Check, No pop
Butter,Seasoning - Check
Rainbow Diet
Yellow - Banana
Green - Broccoli
Orange - Orange
Red -
Violet -
Blue -

Day 26 Christmas Eve

Day 26 - I love pec flyes and I'm going to keep doing them. I used my walker a bit more because of all the holiday cookie eating...

Workout:
2:00 Elliptical Walker 18 speed
Pec Flyes 40lb 20 reps
15 leg raises w/7.5lb on each leg
Barbell Shoulder Press 85lb 20 reps
Front Squat 85lb 20 reps

2:00 Elliptical Walker 18 speed
Pec Flyes 40lb 20 reps
15 leg raises w/7.5lb on each leg
Barbell Shoulder Press 85lb 20 reps
Front Squat 85lb 20 reps

2:00 Elliptical Walker 18 speed
Pec Flyes 40lb 20 reps
15 leg raises w/7.5lb on each leg
Barbell Shoulder Press 85lb 20 reps
Front Squat 85lb 20 reps










Daily Goals
Water - Nop
Sleep - Check
Stretch - Check
Pop - Check, No pop
Butter,Seasoning - Check
Rainbow Diet
Yellow - Banana
Green - Broccoli
Orange - Orange
Red - Apple
Violet - Grapes
Blue -

Day 25 Not much of anything

Day 25 - My neck was kind of sore today so I didn't do anything. I didn't record my diet or water or anything which I should of but everyonce in awhile I just need a break from working...

Day 24 More chest and abs

Day 24 - Did yet another chest and abs workout. I really like close grip push ups and dips they really are kinda fun because I know a lot of people who have a hard time doing them without weight and once you start adding weight it is like you are super strong..

Workout:
1:00 Treadmill 7 mph 15% incline
15 Close Grip Pushups w/45lbs
Leg Raise Hang On Bar Side to Side Ab Move 4 touches each side
11 Dips w/20lbs
One Leg Iso Leg Extension 70lbs 4 reps each leg
Floor Sweepers 95lb bar Left 8 Middle 8 Right 8 plus bench between each leg touch

1:00 Treadmill 7 mph 15% incline
15 Close Grip Pushups w/45lbs
Leg Raise Hang On Bar Side to Side Ab Move 1 touches each side
8 Dips w/20lbs
One Leg Iso Leg Extension 70lbs 4 reps each leg
Floor Sweepers 95lb bar Left 8 Middle 8 Right 8 plus bench between each leg touch

1:00 Treadmill 7 mph 15% incline
15 Close Grip Pushups w/45lbs
Leg Raise Hang On Bar Side to Side Ab Move 1 touches each side
6 Dips w/20lbs
One Leg Iso Leg Extension 70lbs 5 reps each leg
Floor Sweepers 95lb bar Left 8 Middle 8 Right 8 plus bench between each leg touch













Daily Goals
Water - Check
Sleep - Check
Stretch - Check
Pop - Check, No pop
Butter,Seasoning - Check
Rainbow Diet
Yellow - Banana
Green -
Orange - Carrots
Red -
Violet - Grapes
Blue -

Day 23 Running out of food!

Day 23 - I'm running out of healthy fruits and vegetables... I have been eating them all. Did a back and arms workout today.

Workout:
Deadlift 95lb 20 reps
Front Squat 95lb 10 reps
Barbell Curl 65lb 20 reps
Tricep Kickbacks 25lb 20 reps each arm

Deadlift 95lb 20 reps
Front Squat 95lb 10 reps
Barbell Curl 65lb 20 reps
Tricep Kickbacks 25lb 20 reps each arm
Barbell Curl 65lb 20 reps










Daily Goals
Water - Check
Sleep - Check
Stretch - Check
Pop - Check, No pop
Butter,Seasoning - Check
Rainbow Diet
Yellow -
Green - Broccoli
Orange - Orange, Carrots
Red -
Violet - Grapes
Blue -

Day 22- I love pec flyes

Day 22 - Weekly Quote "Obsessed is just a word the lazy use to describe the dedicated." Did a pretty good chest workout, I really like pec flyes they really target the middle chest area and that is awesome.

Workout:
10 Close Grip Pushups w/55lb
60 lb grippers 30 reps each hand warm up
CoC Handgripper #1 (Captain of Crush Gripper #1 = 140 lb) Left Arm 6 reps couple cm in between Right Arm 13 full reps
4 Handstand Pushups
Pec Flyes 35lb dumbbels 20 reps (Squeeze at top of motion)
Floor Sweepers 8 Left 8 Middle 8 Right
Barbel Shoulder Press 75lb 10 reps
45 Bicycle Crunches
1:00 Elliptical Walker 19 speed

15 Close Grip Pushups w/30lb
60 lb grippers 30 reps each hand warm up
CoC Handgripper #1 (Captain of Crush Gripper #1 = 140 lb) Left Arm 4 reps couple cm in between Right Arm 7 full reps
Pec Flyes 35lb dumbbels 20 reps (Squeeze at top of motion)
Floor Sweepers 8 Left 8 Middle 8 Right
Barbel Shoulder Press 65lb 20 reps
30 Bicycle Crunches
1:00 Elliptical Walker 19 speed

15 Close Grip Pushups w/30lb
60 lb grippers 30 reps each hand warm up
CoC Handgripper #1 (Captain of Crush Gripper #1 = 140 lb) Left Arm 4 reps couple cm in between Right Arm 6 full reps
Pec Flyes 35lb dumbbels 20 reps (Squeeze at top of motion)
Floor Sweepers 8 Left 8 Middle 8 Right
Barbel Shoulder Press 65lb 15 reps
30 Bicycle Crunches
1:00 Elliptical Walker 19 speed









Daily Goals
Water - Check
Sleep - Check
Stretch - Check
Pop - Check, No pop
Butter,Seasoning - Check
Rainbow Diet
Yellow - Banana
Green -
Orange - Orange
Red - Apple
Violet - Grapes
Blue -

Day 21

Day 21 - Haven't decided if I'm going to workout yet.. I shoveled snow for about an hour and a half and that really makes your arms/back tired so I might do an abs workout later.. Uploaded 2 pictures one is closer than the other. Also I don't flex in the pictures so my 6 pack is looking really good for just relaxing.. I can tell my chest is a bit better and that will take time but I'm just really excited looking at the 6 pack.

Day 20 Circuit Training

Day 20 - Did another circuit like training. Did a bracket of exercises followed by another and another. I can see the results and I'm really getting excited about where this might be going.

Workout:
2:00 minute Treadmill run on 11 mph
60 lb grippers 20 reps each hand warm up
CoC Handgripper #1 (Captain of Crush Gripper #1 = 140 lb) Left Arm 7 reps halfway Right Arm 11 full reps
One leg squat w/55lb 5 reps each leg
Deadlift 155lb 6 times
Shrugs 155lb 6 forward 6 back
Reverse grip preacher curl 55lb 10 reps
Skull crunches 65lb 10 reps
Toe to hands ab move 10 reps

2:00 minute Treadmill run on 11 mph
60 lb grippers 20 reps each hand warm up
CoC Handgripper #1 (Captain of Crush Gripper #1 = 140 lb) Left Arm 4 reps halfway Right Arm 7 full reps
One leg squat w/55lb 5 reps each leg
Deadlift 185lb 6 times
Shrugs 155lb 6 forward 6 back
Reverse grip preacher curl 65lb 10 reps
Skull crunches 75lb 10 reps
Toe to hands ab move 10 reps

2:00 minute Treadmill run on 11 mph
60 lb grippers 20 rep each hand warm up
CoC Handgripper #1 (Captain of Crush Gripper #1 = 140 lb) Left Arm 3 halfway, Right Arm 7 reps halfway
One leg squat w/55lb 5 reps each leg
Deadlift 205lb 6 times
Shrugs 155lb 6 forward 6 back
Reverse grip preacher curl 65lb 10 reps
Skull crunches 75lb 10 reps
Toe to hands ab move 5 reps








Daily Goals
Water - Check
Sleep - Check
Stretch - Check
Pop - Check, No pop
Butter,Seasoning - Check
Rainbow Diet
Yellow - Banana
Green - Broccoli
Orange - Orange
Red -
Violet - Grapes
Blue -

Day 19 Chest baby

Day 19 - Did more of a chest and abs workout than anything.

Workout:
1:45 minute Treadmill run on 11 mph
40 Bicycle Crunches
10 Close Grip Push Ups w/45lb on back
One Leg Iso Leg Ext 45lb 10 reps each leg
Floor Sweepers 95lb 8 Left 8 Middle 8 Right
8 Dips w/20lb on feet
1:45 minute Treadmill run on 11 mph
40 Bicycle Crunches
10 Close Grip Push Ups w/45lb on back
One Leg Iso Leg Ext 45lb 10 reps each leg
Floor Sweepers 95lb 8 Left 8 Middle 8 Right
10 Dips w/20lb on feet
1:45 minute Treadmill run on 11 mph
34 Bicycle Crunches
10 Close Grip Push Ups w/45lb on back
One Leg Iso Leg Ext 45lb 10 reps each leg
Floor Sweepers 95lb 8 Left 8 Middle 8 Right
4 Dips w/20lb on feet



Daily Goals
Water - Check
Sleep - Check
Stretch - Check
Pop - Check, No pop
Butter,Seasoning - Check
Rainbow Diet
Yellow - Banana
Green - Broccoli
Orange - Orange
Red -
Violet - Grapes
Blue -

Day 18 Another whatever workout

Day 18 - Did another whatever workout because I'm getting to use more equipment...

Workout:
1:30 minute Treadmill run on 11 mph
One Leg Squat w/45lb 5 reps each leg
Reverse Grip Curls 30lb 6 reps each arm
Tricep Ext Pulley Machine 50lb 10 reps
1:30 minute Treadmill run on 11 mph
One Leg Squat w/45lb 5 reps each leg
Reverse Grip Curls 30lb 6 reps each arm
Tricep Ext Pulley Machine 70lb 6 reps
Reverse Grip Curls 30lb 6 reps each arm
Tricep Ext Pulley Machine 90lb 2 reps
Tricep Ext Pulley Machine 80lb 4 reps
2 min on stationary bike




Daily Goals
Water - Check
Sleep - Check
Stretch - Check
Pop - Check, No pop
Butter,Seasoning - Check
Rainbow Diet
Yellow - Banana
Green - Broccoli
Orange - Orange
Red -
Violet - Grapes
Blue -

Day 17 Doin whatever

Day 17 - Didn't do a max out workout for every body part instead since I had access to more equipment I just did different things I hadn't done in awhile.

Workout:
2 minute Treadmill run on 9 mph
Deadlift 135lb 5 reps
Deadlift 185lb 5 reps
Deadlift 235lb 5 reps
Snatch 95lb 5 reps
Snatch 100lb 5 reps
Snatch 105lb 5 reps
8 Toes to Hands (Ab move on pull up bar)
11 Dips
10 Dips
8 Dips
1 minute Treadmill run on 11 mph
20 Push ups
10 Push ups w/25lb on my back
10 Push ups w/25lb on my back


2nd Workout - Got home and ate almost a pizza and I felt bad about that so I did another workout before I went to sleep
2 min 17 speed elliptical walker
10 close grip push ups w/25lb weight on my back
20 leg raises
2 min 17 speed elliptical walker
10 close grip push ups w/25lb weight on my back
10 leg raises
10 leg raises touching toes






Daily Goals
Water - Check
Sleep - Check
Stretch - Check
Pop - Check, No pop
Butter,Seasoning - Check
Rainbow Diet
Yellow - Banana
Green - Green Beans/Broccoli
Orange - Orange
Red -
Violet - Grapes
Blue -

Day 16 Rested

Day 16 just rested and took a break...

Day 15 End of one week beginning of another

Day 15 - Weekly quote "An ounce of action is better than a ton of words." Did some forearm, abs, and some cardio today. Took a picture of my lunch. My lunch was a full cereal bowl of broccoli, low fat lemon yogurt (be careful with low fat things because that usually means it is full of sugar), twice as much grapes as what is in the picture, 10 sticks of carrots (each stick would be like eating 2 and a half baby carrots), 2 glasses of milk, 6 pieces of bacon . Some people might think that, that isn't much of a lunch but I can guarantee you that it filled me up good. I can go to a buffet and eat meat for an hour and not be full but eating these fruits and vegetables fills you up fast and is way healthier for you. 2 weeks ago I might have had 2 hotdogs and a bowl of ice cream for lunch and this meal I had today filled me up more and is healthier.


Workout:
Oliptical Walker 5 minutes speed 17 average
60 lb grippers 20 times warm up
CoC Handgripper #1 (Captain of Crush Gripper #1 = 140 lb) Left Arm 6 reps with a couple cm in between, Right Arm 11 full reps
Floor Sweepers w/2.5 ankle weights on 8 reps left 8 reps middle 8 reps right
Bicycle Crunches w/2.5 ankle weights on 30 reps
Oliptical Walker 5 minutes speed 17 average
60 lb grippers 20 times warm up
CoC Handgripper #1 (Captain of Crush Gripper #1 = 140 lb) Left Arm 6 reps with a couple cm in between, Right Arm 11 full reps
Floor Sweepers w/2.5 ankle weights on 8 reps left 8 reps middle 8 reps right
Bicycle Crunches w/2.5 ankle weights on 40 reps




Daily Goals
Water -
Sleep -
Stretch - Check
Pop - Check, No pop
Butter,Seasoning - Check
Rainbow Diet
Yellow - Banana
Green - Broccoli
Orange - Carrots
Red -
Violet - Grapes
Blue -

Day 14

Day 14 - Did a quick workout, I am beginning to get better and better at things and hopefully that trend continues.


Workout:
Incline Db Bench 35lb 31 reps
Front Squats 65lb 50 reps
Calf Raises 75lb 50 reps
Barbell Curl 65lb 33 reps
Tricep Kickbacks Left Arm 28 reps Right Arm 28 reps




Daily Goals
Water - No
Sleep - Check
Stretch - Check
Pop - Check, No pop
Butter,Seasoning - Check
Rainbow Diet
Yellow - Banana
Green -
Orange - Carrots
Red -
Violet - Raisins.. its dried grapes so I think that counts
Blue -

Day 13...

Day 13 - Was pretty tired today and got home late and thought I would just skip working out.... The only problem with this is once you skip one day the next day it's 10 times harder to actually do anything and it just gets worse and worse so it's better not to stop... Did an abs workout and my legs were tired so I didn't do any cardio.



Workout:
55 Bicycle Crunches
60 Crunches
36sec Leg Raise Hold w/2.5lb on each leg (legs 2 inch off ground)
22 Leg Raises w/2.5lb on each leg




Daily Goals
Water - Check
Sleep - Check
Stretch - Check
Pop - Check, No pop
Butter,Seasoning - Check
Rainbow Diet
Yellow - Banana
Green - Broccoli
Orange - Carrots
Red -
Violet - Grapes
Blue -

Day 12 Getting results

Day 12 - Took a picture of me during my workout... scary my muscles feel really pumped up because of all the blood that is in them. My chest exercises didn't go up as much as I would have hoped to, but I also did a workout yesterday and I did the push ups right after handstand pushups and those really exhaust your shoulders and triceps.... Maybe it is a good thing then so my pushups are a lot more chest.... My one leg squats went up by around 8 reps since the last time I did them and that is awesome. Also Im going to start something called a rainbow diet, that means that you should eat a fruit or vegetable for every color of the rainbow everyday.



Workout:
8 Handstand Push ups
50 Push Ups
65 Crunches
One Leg Squat -Left Leg 24 reps Right Leg 20 reps
Deadlift 65lb 50 times
Incline Curls 25lb 23 times
Skull Crunchers (Barbell) 45lb 56 times




Daily Goals
Water - Check
Sleep - Check
Stretch - Check
Pop - Check, No pop
Butter,Seasoning - Fail, put butter on muffins.
Rainbow Diet
Yellow - Banana
Green - Broccoli
Orange - Carrots
Red - Ate some yogurt with real strawberries in it... thats kinda lame but its the best I could do.
Violet - Grapes
Blue - Didn't have anything blue except blueberries and I really don't like blueberries...

Day 11!

Day 11 - Mixed it up a little with some exercises I did in the beginning and some new ones. The thing that hurts the most is my grip...It gets hard to hold the weights after doing so many reps, also I have towels wrapped around my dumbbells so there is more surface area and it makes them harder to grip thus making my forearms stronger.

Workout:
Shoulder Press 25lb 36 times
Pec Flyes 25lb 60 times
Hammer Curls 25lb 30 times
Tricep Ext 25lb 24 times
Shrugs 65 70 times (35 forward 35 backward)
Ab Leg Raise Hold w/2.5 lb 60 sec
Front Squat 65lb 27 times
Calf Raises 65lb 59 times






Daily Goals
Water - Check
Sleep - Check
Stretch - Check, stretched after ab and cardio workout.
Pop - Check, No pop
Butter,Seasoning - Check

Day 10 Rest

I was really tired today and had to rest... Didn't stretch or do anything really.. Just rested but thats good because your muscles need time to recover

Day 9 Driven

Day 9 - Did another nice cardio/abs workout..Rested the rest of my body.

Abdominal Workout:
7 Min Elliptical Walker at speed 15 (Not mph)
40 Bicycle Crunches
45 Sec Leg Hold (Legs couple of inches off floor, with 2.5klb ankle weight)
20 Leg Raises (With 2.5lb ankle weight)
50 Crunches
7 Min Elliptical Walker at speed 15 (Not mph)
50 Crunches
20 Leg Raises (With 2.5lb ankle weight)
27 Sec Leg Hold (Legs couple of inches off floor, with 2.5klb ankle weight)
50 Bicycle Crunches





Daily Goals
Water - Check
Sleep - Check
Stretch - Check, stretched after ab and cardio workout.
Pop - Check, No pop
Butter,Seasoning - Fail, put butter on muffins.

Day 8 - A new week

Day 8- Weekly quote - "Good, better, best; never let it rest till your good is better and your better is best."
It has been one heck of a week as far as workouts are concerned. I have never been so pushed to the limit during workouts and I can really see the results. The bodyweight exercises like push ups and handstand pushups tell me a lot about if I am getting stronger.

Workout
Handstand Pushups 7
Push Up 49
One Leg Squat Left Leg 17 Right Leg 15
Calve Raises 121
Hyper Ext 10lb 14 times
Shrugs 65lb 60 times (30 forward 30 back)
Hammer Curls 15lb 30 times
Trcep Dips 40

Daily Goals

Water - Check

Sleep - Check

Stretch - Check

Pop - Check

Butter,Seasoning - Check

Day 7 A week

Day 7 - Week.. It has been one week and I'm still going strong with my workouts. Did a nice upper body workout today. Went out to eat but ate pretty reasonably but didn't get all the water I need.

Workout
Decline Bench 40lbs 40 times
Side Dumbbell Raises 15lbs 25 times
Abs Bicycle Crunches 40
Barbell Curls 45lb 42 times
Tricep Kickbacks 15lbs Left Arm 50 Right Arm 50
60lb Gripper Left Arm 81 Right Arm 81

Daily Goals

Water - Fail

Sleep - Check

Stretch - Check

Pop - Check

Butter,Seasoning - Check

Day 6 - Time

Day 6 - Time... I was doing a leg workout but I was stressed for time so I couldn't do all of it. I was going to do another workout later but I didn't get home to later and couldn't...

Workout

Squat 225 5 times

Squat 275 5 times

Squat 295 5 times

Deadlift 135 5 times

Daily Goals

Water - Check

Sleep - Check

Stretch - Fail

Pop - Check

Butter,Seasoning - Check

Day 5 - Abs Cardio

Day 5 - Did a nice cardio/abs workout..Rested the rest of my body.

Abdominal Workout:
25 Leg Raises (With 2.5lb ankle weight)
30 Crunches
35 Sec Leg Hold (Legs couple of inches off floor, with 2.5klb ankle weight)
30 Bicycle Crunches
6 Min Elliptical Walker at speed 15 (Not mph)
20 Leg Raises (With 2.5lb ankle weight)
30 Crunches
22 Sec Leg Hold (Legs couple of inches off floor, with 2.5klb ankle weight)
30 Bicycle Crunches
6 Min Elliptical Walker at speed 15 (Not mph)


Daily Goals
Water - Check
Sleep - Check
Stretch - Check, stretched after ab and cardio workout.
Pop - Check, No pop
Butter,Seasoning - Check, no butter or seasoning

Day 4 - Sore time.

Day 4 - Did another full body max workout... This time I included abs but I tried to stay away from weights and do mainly body weight exercises.

Workout:
Max Push Ups 48 reps
Handstand Push Ups on legs... Same form as handstand push ups except your toes are on the ground 14 reps
One leg squat left 12 reps right 0 reps ... I was really sore on this leg for some reason
HyperExtensions w/10lb 14 reps
Tricep Dips 34 reps
Incline Hammer Curls 15lb 50 reps
Calf Raises 115 reps
Crunches 57 reps



It was another nice workout. I can already see results and I'm getting my 6 pack back. My chest is looking fuller and my arms are looking huge. I really like the max workouts but tomorrow I better rest and just do some abs and cardio.


Daily Goals
Water - Check
Sleep - Check
Stretch - Check, stretched after workout.
Pop - Check, No pop
Butter,Seasoning - Check, no butter or seasoning

Day 3 - Its a killer

Day 3 - Did a full body workout to the max... By that I mean I did pretty much every muscle one exercise the max amount of times I could do it.

Workout:
Push Press 25lb Dumbbells 31 times
Lunges 45 lb Dumbbells 16 times left leg 14 times right (Went I went down my left knee was to my right foot and I did them continuously without stopping)
Pec Flyes 25lb Dumbbells 50 times
Deadlift 95lb 20 times (Should have done more but my legs were killing me)
Calf Raises 95lb 35 times
Hammer Curls 25lb Dumbbells 20 times
Tricep Ext 15lb Dumbbells 40 times


I really liked todays workout not only can you feel the burn when you are doing the workout and afterwards, you can also see your muscles get bigger because of all the blood that is pumping through them. That is an awesome feeling and I expect to do workouts like these all the time now, but of course they all will be different in some way.



Daily Goals
Water - Check
Sleep - Check
Stretch - Check, stretched after workout.
Pop - Check, No pop
Butter,Seasoning - Check, no butter or seasoning

Day 2 - It was going to be a rest day but I wanted to workout so I did another ab workout with some cardio.

Abdominal Workout:
4 Handstand Push Ups
Punched a punching bag for a minute
35 Bicycle Crunches
30 Crunches
12 Leg Raises (With 2.5lb ankle weight)
30 Sec Leg Hold (Legs couple of inches off floor, with 2.5klb ankle weight)
5 Min Elliptical Walker at speed 16 (Not mph)
35 Bicycle Crunches
35 Crunches
13 Leg Raises (With 2.5lb ankle weight)
30 Sec Leg Hold (Legs couple of inches off floor, with 2.5klb ankle weight)

Daily Goals
Water - Check
Sleep - Check
Stretch - Check, stretched after ab and cardio workout.
Pop - Check, No pop
Butter,Seasoning - Check, no butter or seasoning

Abdominal (Stomach Muscles) Exercises

Abdominal Exercises
When performing abdominal (abs for short) exercises try to squeeze your stomach muscles during the whole movement. This will make it so they get more toned and look better, but remember you must breathe even though you are squeezing.

Leg Raise



This is a good example of legs raises, the only thing I don't like is that he puts his hands under his butt. Keep your hands to the side of you and it will make this harder and more effective.

Bicycle Crunches



This is a really good example of a bicycle crunches. Make sure you are squeezing your abs through the whole movement and keep your hands off the back of your head. If you put your hands on the back of your head while doing this movement you are more likely to be just pushing your neck up which can cause neck and back pains.

Crunch



This is a crunch. I don't use any weight but you can for more resistance, but I feel if you really squeeze your abs you get a better workout and it is very hard anyways. One thing I still don't recommend is to put your hands or hand behind your neck because you will just push your neck up, instead put your hands on the side of your head where they can still support your neck without putting additional stress on it.

Weekly Quotes

Week 1 - "It's only a dream until you write it down, then it's a goal"
Week 2 - "Good, better, best; never let it rest till your good is better and your better is best."
Week 3 - "An ounce of action is better than a ton of words."
Week 4 - "Obsessed is just a word the lazy use to describe the dedicated."
Week 5 - "You can't push yourself forward by patting yourself on the back"

Day 1 - The start

Weekly Quote - "It's only a dream until you write it down, then it's a goal."
Day 1 - My first picture. It is kind of blurry I will try to get better picture quality. Today is Saturday my workout will be Max Push Ups. I will do as many push ups as I can with good form. This will help the chest get stronger but also is where we can test the improvement. Each week on Saturday I will do max push ups and it should go up and that will show improvement and will help motivate me to keep working hard. I also did a little bit of an abdominal (stomach muscle) workout.

Max Push Ups - 43

Abdominal Workout:
30 Bicycle Crunches
25 Crunches
15 Leg Raises
25 Sec Leg Raise Hold (20 degree hold, counted 1 one thousand, 2 one thousand..)

Daily Goals
Water - Check
Sleep - Check, 10 hours of sleep
Stretch - Check, stretched after my push ups and abdominal workout.
Pop - Check, No pop
Butter,Seasoning - Check, no butter or seasoning

Workout Music

I like pretty much every music but country. I have divided my workout music into categories so it is easy to find workout music that you would like. I'm not really sure about genres and such but I will do my best. I will list the Artist then the Title. Ex. Artist - Title

Rock:
Breaking Benjamin - Blow Me Away
Linkin Park- Lying From You
Slipknot - Before I Forget
Slipknot - Wait And Bleed
Trapt - Headstrong
Apocalyptica - I Don't Care
Three Days Grace - Animal I Have Become
Disturbed - Ten Thousand Fists
Disturbed - Land Of Confusion
Foo Fighters - The Pretender
Rammstein - Du hast
Drowning Pool - Lets The Bodies Hit The Floor
Rap:
Flipsyde-Someday
Trick Daddy - Lets Go
Eminem - Till I Collapse
Roy Jones - Can't be touched
Three 6 Mafia - Its a fight
Oldies:
Quiet Riot - Cum On Feel The Noise
Van Halen - Runnin With The Devil
Stevie Nicks - Edge Of Seventeen
Foreigner - Jukebox Hero

Daily Goals

My daily goals are goals that will help me achieve the perfect body faster. They include:
Drinking at least 2 water bottles full of water a day.
Getting at least 8 hours of sleep each night.
Stretch for at least 5 minutes a night.
Don't drink any pop.
Don't put seasoning or butter on foods. (No butter on mashed potatoes, No seasoning salt on meat.)

"It's a dream until you write it down, then it's a goal"

Today I decided to start something that many people have tried over and over again but have not succeeded. That something is to stick with a plan to get in better shape. Right now I am in pretty good shape but there is a lot of work to do if I ever want to look like one of those Spartans from 300. Every week I will take a picture of myself and the goal is well to look like a 300 warrior. I will put down all the workouts and routine I used everyday. One thing though I have Pectus excavatum, which is like my chest has a dent in it. http://en.wikipedia.org/wiki/Pectus_excavatum The doctor said weight lifting will not help make it look normal but I have seen progress and hopefully by finally writing down things and making a goal I can achieve the perfect body.